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Master the Kona Mass Start

World champion-worthy tips to help you ace your next mass swim start, whether it's in Kailua Bay or Cozumel.

by Marni Sumbal

This Saturday, those who have earned a spot to the GoPro IRONMAN World Championship will line up in the shallow water at Dig Me beach—one of the most famous parcels of sand in the triathlon world. The mass swim start at the Kailua-Kona pier is more than just an iconic scene. There’s no exact way to describe the scene of almost 2000 triathletes descending on Kailua Bay’s 2.4-mile swim course, merely the beginning of their day.

Though there have been some changes made to swim starts this year through IRONMAN's SwimSmart initiative, Kona remains untouched. Whether you’re racing on Saturday or not, put these Kona-specific tips to work in your next mass-start IRONMAN.

Mental matters

Avoid any negative self-talk before stepping into the water. Replace doubt, thoughts of failure, and lack of confidence with thoughts of success, confidence, and achievement. Visualize yourself swimming strong and efficient in the water.

→Kona tip: The half-mile point of the swim isn’t the place to start thinking about how your legs are going to survive running through the Energy Lab. A lot can happen in a day. Keep your thoughts in the present—your stroke mechanics, breathing, and sighting.

Nutrition know-how

One of the most common side-effects of the mass swim start is gastro-intestinal upset on the bike and run from water swallowed during the turbulent swim start. Try to remain as calm as possible at the swim start to lessen the chance of gasping for air and swallowing water. Without wall breaks to refuel and rehydrate during the swim, energize your body at least two and a half to three hours prior to your race start with an easy-to-digest pre-race meal and electrolyte-rich fluids.

→Kona tip: Trust yourself with your well-practiced pre-race foods and don’t try a new fueling strategy on race day. If you are feeling fearful of not having enough energy, stick to liquid calories in the 90 minutes prior to the race start. To avoid nerve-related gastric distress, allow plenty of time on race morning to avoid feeling rushed. The Kona ocean swim is choppier than many lake-based IRONMAN swims, which can lead to an even higher chance of swallowing water.

Execution time

To set yourself up for a successful race, remember to race within your own ability. Stay within your comfort zone during the first leg of your three-sport event, when it comes to sighting, pacing, and drafting. Always trust your instincts. If you feel comfortable drafting off a pack of swimmers to help save energy, go for it. If you are worried about swimming over your limits, position yourself around swimmers of a similar ability and don’t be afraid to backstroke or breastroke (away from other swimmers) anytime you feel the need to rest.

→Kona tip: Even though you earned that coveted Kona slot and will be surrounded by a competitive crowd, swim only as fast as you can, and with good form, keeping your stroke smooth and efficient. Drafting is a little easier at this event because of the overall calibre of the field, but be aware that with it being a world championship, things can get a little aggressive. Kona’s out-and-back course may require you to adjust which side you breath on, and how often you spot because of the chop on the surface of the water.

Marni Sumbal is a top age-group triathlete, coach, and nutritionist. Visit her website at trimarnicoach.com.